How much protein does the body need?

The body needs protein to build muscles, bones, skin and hair, and to make enzymes that provide energy for chemical reactions in cells, antibodies that help fight infections…

 the protein group provides essential components to build the body, ensure the body’s growth and maintain many life activities, and enhance the body’s resistance against disease.

1. What is protein?

Proteins are made up of smaller parts called amino acids . Protein foods can contain 20 different amino acids. Of these, 9 are considered essential amino acids that our bodies cannot make on their own. The body uses all 20 amino acids, in different combinations, to make the proteins we need.

2. Benefits of protein

Proteins in the body are constantly being repaired and replaced. This means that the body needs to continue eating protein-rich foods, which contain essential amino acids, to keep the body functioning properly.

Protein is especially important when the body is growing or needs more nutrients, such as during childhood, adolescence, pregnancy and breastfeeding.

Like fats and carbohydrates, protein can provide energy. But that’s not its main job. Protein has some special roles, and here are just a few of the things protein does for the body:

• Helps the body maintain proper fluid balance. Having enough protein in the blood helps keep the blood well hydrated.
• Building and repairing tissues. This is especially important when the body is growing, when it is sick, or when it is recovering from an injury. It is also important as the body ages, because getting enough protein can help prevent bone and muscle loss.
• Coagulation: When you cut your hand, protein fibers quickly form to seal the cut and stop the bleeding.
• Keeps many body systems running. Hemoglobin in the blood, which carries oxygen throughout the body, is mostly made of protein. Insulin , the hormone that regulates blood sugar, is also a protein.

Eating the right amount of protein may have other benefits, such as:

• Creates a feeling of fullness to make weight loss easier.
• Muscle recovery after exercise.

3. Daily protein intake

The body needs protein, but each person’s protein needs are different, depending on age, weight , and other factors.

Protein requirements by age:

• Newborns need about 10g per day.
• School-age children need 19-34g per day.
• Teenage boys need 52g per day.
• Teenage girls need 46g per day.
• Adult men need about 56g per day.
• Adult women need about 46g per day (71g if pregnant or breastfeeding).

According to the National Academy of Medicine, you should get at least 10 percent of your daily calories, but no more than 35 percent, from protein. So if you eat 2,000 calories a day, 200 to 700 calories should come from protein. For example, about 7 grams of protein are in 1 ounce of nuts, 8 grams in a cup of milk or half a cup of cooked beans, and about 20 grams in a 3-ounce portion of chicken or salmon.

4. Side effects of eating too much protein

People who follow very high-protein diets or use a lot of protein supplements may experience health problems:

Kidney damage : Too much protein makes your kidneys work harder. If you already have kidney problems, you are at especially high risk. If your urine is foamy, it may be a sign that you have too much protein in your urine and you should see a doctor.

Dehydration : When the kidneys work too hard to process excess protein, the body can become dehydrated, causing symptoms like dry mouth, dry skin, and thirst.

Digestive problems: Too much protein, especially in the form of red meat, can be hard on the digestive system, leading to symptoms like constipation, diarrhea and bloating.

Weight issues: If you’re trying to maintain or lose weight, adding extra calories from protein can be harmful.

If a high-protein diet is high in red meat, processed meat, and saturated fat, it can also increase unhealthy cholesterol levels and the risk of heart disease.

5. Healthy source of protein

that you should eat a combination of foods rich in animal protein (such as meat, fish, eggs, milk…) and vegetable protein (from beans, peas…).

Red meats (such as pork, beef, etc.) are rich in iron, which helps prevent iron deficiency anemia, which is especially important for young children, pregnant women, and women of childbearing age. However, eating a lot of red meat increases the risk of cardiovascular disease, cancer, gout, etc., so you should not eat too much. You should eat poultry (such as chicken, duck, goose, bird, etc.) and eat at least 3 meals of fish per week. Beans and peas are also good sources of vegetable protein.

Protein-rich foods to consider: Lean meats (chicken, beef and pork); Fish (salmon, tuna, mackerel, anchovies); Dairy products (milk, cheese and yogurt); Beans (peas and lentils); Nuts (almonds, walnuts, peanuts, chia seeds and sunflower seeds); Eggs; oats; quinoa; Soy products such as tofu…